Check yourself: what symptoms indicate a lack of vitamins

A person cannot do without vitamins from food, because the body synthesizes not all vitamins and not in sufficient quantities (with the exception of vitamin D, which, in the presence of sunlight, the human body is able to produce in abundance). It’s good that they are found in almost any food: from greens and fruits to meat, fish and dairy products.

Officially vitamins 13. But there is debate about whether to assign the status of vitamin B4 to the substance choline. It is not easy to understand this topic on your own. From the novelty of the “Book of a zozhnik” we present a table created on the basis of recommendations of the Institute of Medicine (IOM). The most important thing in it is the symptoms that indicate a lack of vitamins, and the listing of foods that contain these vitamins.

Plays an important role in the process of muscle contraction, as it helps the passage of nerve signals.

Deficiency negatively affects the functioning of the cardiovascular, central and peripheral nervous systems, and can also cause problems in the gastrointestinal tract.

Where is contained

Pork, whole grain breads, cereals and pasta, sunflower seeds, nuts, legumes.

It takes part in metabolic processes and also plays an important role in the production of red blood cells.

With a shortage: fatigue, malfunctioning of the gastrointestinal tract, swelling of the throat, a feeling of tension in the eyes, ulcers and cracks in the corners of the lips. Deficiency can also stunt a person’s growth and cause skin problems and anemia.

Where is contained

Almonds, wild rice, mushrooms, milk, eggs, broccoli, Brussels sprouts, spinach, nuts.

Participates in the production of sex hormones and stress hormones, promotes normal blood circulation and helps suppress inflammation.

Deficiency: diarrhea, vomiting, skin inflammation, skin peeling. Also, a person’s psyche is disturbed, absent-mindedness, fatigue, symptoms of depression appear, blood circulation worsens.

Where is contained

Dairy products, eggs, fish, lean meats, nuts, and legumes.

Plays an important role in the formation of red blood cells, participates in the production of sex hormones and cholesterol; essential for the normal functioning of the digestive system.

Deficiency is extremely rare and manifests itself as burning and tingling sensations in the legs.

Where is contained

Beef liver, sunflower seeds, trout, yogurt, avocado, milk, lean pork, chicken, eggs, feta cheese, legumes.

Participates in the production of serotonin (mood hormone), melatonin (regulation of the circadian rhythm), hemoglobin, supports the functioning of the nervous system and blood sugar levels within normal limits.

Deficiency: muscle weakness, irritability, skin damage, mouth ulcers. B6 deficiency during pregnancy and breastfeeding can lead to mental retardation and blood disorders in newborns.

Where is contained

Salmon, avocado, turkey meat, chicken, spinach, bananas, prunes, sunflower seeds, shrimp, beef liver, legumes.

Spinach is a storehouse of vitamins. Add it to salads. A source

It is necessary during pregnancy for the normal development of the child. Plays an important role in maintaining healthy hair and nails.

Deficiency is rare and causes hair loss, dry skin, tongue swelling, dry eyes, as well as loss of appetite, fatigue, insomnia, and depression.

Where is contained

Eggs, liver, pork, salmon and avocado. In small amounts in whole grain breads, cauliflower, raspberries, and cheddar cheese.

It is of great importance for the proper functioning of the brain and psycho-emotional health. Takes an active part in the production of DNA and RNA macromolecules – the genetic material of the body.

With a deficiency: growth slows down, loss of appetite, shortness of breath, diarrhea, inflammation of the tongue, irritability, forgetfulness and lethargy are observed.

Where is contained

Spinach, asparagus, beets, Brussels sprouts, beef liver, legumes, salmon, avocado, milk, orange juice.

Essential for the body to produce red blood cells, to synthesize DNA and RNA, and to support neurological functions. Plays an important role in the functioning of the immune system.

The shortage causes anemia and, as a result, fatigue, dizziness, lethargy, irritability. There are also problems of a neurological nature – numbness and tingling in the limbs, unsteady gait.

Where is contained

Shellfish, mussels, mackerel, beef, salmon, trout, haddock, milk.

Helps produce acetylcholine, a transmitter substance (choline) * of nerve signals that maintains normal brain function and helps muscles to contract. In addition, choline supports liver function and acts as a hepatoprotective agent.

Deficiency: fatigue, insomnia, memory problems, liver dysfunction.

Where is contained

Beef liver, shrimp, eggs, beef, chicken, salmon, Brussels sprouts, peanuts, milk.

The main function is the growth and restoration of tissues, the formation of skin, cartilage, ligaments, blood vessels, maintaining the health of teeth and bones. Antioxidant.

Deficiency: lethargy, inflammation and bleeding of the gums, dry skin, hair and eyes.

Where is contained

Orange, grapefruit, kiwi, strawberry, melon, mango, pineapple, bell pepper, broccoli, Brussels sprouts and cauliflower, spinach.

Responsible for maintaining good vision, maintaining the normal functioning of the immune and reproductive systems. It is necessary for the normal functioning of the heart, lungs, kidneys and other organs. Helps maintain healthy skin and mucous membranes, and plays an important role in bone formation and wound healing.

With deficiencies: dry eyes, poor vision in the dark, skin problems and diarrhea. Fat-soluble: overdose may lead to poisoning.

Where is contained

Beef and cod liver, eggs, milk, melon, apricots, pink grapefruit, carrots, pumpkin, broccoli, spinach.

Promotes the absorption of calcium, the amount of which affects bone density. Also, this vitamin is essential for the normal functioning of the nervous and immune systems of the body.

In children, vitamin D deficiency can lead to rickets, bone deformation, and growth retardation. Lack of it in adults leads to softening of bones, spontaneous fractures, caries.

The US Institute of Medicine recommends against getting more than 100 micrograms of vitamin D per day. An excess of this substance causes an abnormal increase in calcium in the blood, which can lead to the formation of kidney stones, damage to the heart and blood vessels.

Where is contained

Fatty fish: salmon, herring, sardines, mackerel. Small amounts of the vitamin are found in beef liver, egg yolk and vitamin D-fortified milk.

Get plenty of sun exposure to help your body produce vitamin D. Source

Antioxidant and an important element in the functioning of the immune system, it helps the body to produce red blood cells, improves sexual function in men, menopause in women.

The consequences of vitamin E deficiency include muscle weakness and atrophy, vision problems, and impaired balance and coordination of movements.

Fat-soluble: With regular overdose, weakness, lethargy, fatigue, blurred vision, cramps and muscle pain can occur.

Where is contained

Wheat germ, olive, sunflower, rapeseed oils, as well as almonds, hazelnuts, peanuts, green leafy vegetables, seeds, soybeans, eggs.

Helps blood clotting. Some scientists also believe that this vitamin helps maintain healthy bones in older adults.

Deficiency: poor blood clotting, which can lead, for example, to bleeding gums.

Fat-soluble: with regular overdose, it causes symptoms of poisoning, for example, increased thrombus formation, disruption of the gastrointestinal tract.

Where is contained

Broccoli, green leafy vegetables, olive, cottonseed and canola oils, as well as fish, liver and eggs.

The Zozhnik’s Book gives you a simple science-based perspective on healthy eating, exercise and lifestyle. The authors explain in an accessible language how to eat properly and lead an active lifestyle.

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